The Straight-Arm Pulldown is an isolation exercise that targets the latissimus dorsi (lats), helping to develop width and definition in the upper back. This exercise is perfect for sculpting a V-shaped back and is an excellent accessory movement for improving your pull-up and row performance.
Straight-Arm Pulldown Video
How to Perform the Straight-Arm Pulldown
Straight-Arm Pulldown Images
Step-by-Step Instructions:
- Set Up the Cable Machine: Attach a straight bar or rope to a high pulley and select your desired weight.
- Position Yourself: Stand a few feet away from the machine, holding the bar with an overhand grip. Keep your feet shoulder-width apart, and slightly bend your knees.
- Engage Your Core: Maintain a slight forward lean at your hips, keeping your back straight and chest up.
- Perform the Pulldown: Pull the bar down in an arc motion towards your thighs, keeping your arms straight but not locked.
- Return to Starting Position: Slowly raise the bar back to the starting position while maintaining control and tension on the lats.
Straight-Arm Pulldown Benefits
- Targets the Lats: Isolates and strengthens the latissimus dorsi for improved back width and definition.
- Improves Pull-Up Performance: Enhances muscle activation needed for pull-ups and chin-ups.
- Low Impact: A joint-friendly exercise that minimizes strain on the shoulders and elbows.
- Enhances Mind-Muscle Connection: Helps focus on lat engagement and proper form.
- Accessible for All Levels: Suitable for beginners and advanced lifters with adjustable resistance.
Straight-Arm Pulldown Muscles Worked
Targeted Muscles
The Straight-Arm Pulldown primarily works the latissimus dorsi while engaging the teres major, rear deltoids, and core muscles for stabilization.
